Swiss Ball Dead bug

CoreLow BackLow Back StabilityLumbar Stability
Written By David Song

SWISS BALL DEADBUG

This is a core stability exercise that uses a stability ball / swiss ball. Start by lying down on your back and placing the ball between your knees and hands. Compress the ball using your knees and hands while maintaining a neutral lumbar spine. Slowly extend one and hand overhead and the opposite leg while maintaining the ball compression with your other limbs. Keep your extended limbs above parallel to the ground to increase core engagement and hold this position for up to 5 seconds. Reverse the motion and alternate sides.

Muscles Involved:

  • Core

    • Transversus Abdominis

Related Conditions:

  • Mechanical Low Back Pain

  • Sacroiliac Joint Syndrome (SIJ Syndrome)

  • Thoracolumbar Syndrome (TL Syndrome)

  • Hip Spine Syndrome

  • Lumbar Facet Syndrome

Exercise Equipment:

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David Song
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